Gymnastics and Aerobic

Viribus CrossFit – CrossFit

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Gymnastics

Metcon (No Measure)

15 Mins Skills

Level 1

Roll to Candlestick – Pistol

Skin the Cat

Ring Dip

Level 2

Roll to Candlestick(scaled)

Lowest Band Pullups

Box Dips

Metcon (No Measure)

3 Rounds

Level 1

3 Skins the Cat(10 sec hold)

4 Roll to candlestick- Pistol

5 Ring Dips

Level 2

3 Lowest Band Pullups

4 Roll to Candlestick Scaled

10 Box Dips

Metcon (No Measure)

Every 4 Mins x 4

12 Bar Touching Burpees

15 KB Snatch

9 Ring Dips